This year, June 9 begins the celebration of National Men’s Health and Fitness Week in the United States. If you’re not currently working to improve or maintain your health, this week is a great time to start, restart or even revise your daily routine.

As you celebrate Men’s Health and Fitness Week, keep in mind the helpful tips below to get at the top of your game.

1. You are what you eat.


It’s all too easy to get stuck in a nutrition rut. But this men’s health week is the perfect reminder to get back into the habit of healthy eating.


Start with the basics:

Go for quantity and variety when it comes to fruits and veggies.
Limit your intake of sugars, salt, alcohol and unsaturated fats.
Snack wisely and frequently to protect yourself from drastic drops in blood sugar that can lead to unhealthy binges.
Drink plenty of water.

2. Sleep is critical.

When healthy eating is not paired with sufficient sleep, your body is prone to weight gain. Additionally, inadequate sleep can make you prone to depression and negatively impact your memory, mood and attention span.

Sometimes the demands of work and home make it difficult to devote the hours needed for ample rest — most adult men need between seven and nine hours of sleep per night. This national men’s health week is a great time to reevaluate your sleep patterns and ensure you make time for ample rest and rejuvenation.

3. Exercise equals energy.

Not only does regular exercise help strengthen your muscles and protect against chronic disease and obesity, it also increases energy levels, helps manage stress and makes it easier to sleep at night. While there is no one-size-fits-all men’s health workout, there is a recommended set of guidelines you can follow to ensure you’re getting enough exercise weekly:

Adults should have 2.5 hours of aerobic exercise per week plus major muscle strengthening activities on at least two days per week.
Start out slowly with activities you enjoy and spread your sessions throughout the week.

In addition to these men’s health and fitness tips, make sure to see your doctor regularly and get his or her permission before you begin any diet or exercise plan.